10個小常識,簡化你的飲食和飲食習慣

Simple. Everything should be easy to prepare and not take long. We don’t want to be slaving over the stove — 10 minutes of prep time or cooking is long enough. And we don’t want a million ingredients.
簡單：所需要的東西便於準備，並且不會花費太長的時間。我們可不想在花費10多分鐘去準備，也不希望做成需要很長時間。我們也不想要什麼都包括在一頓飯中。

Nutritious. Even though we love junk food, it makes us fat (which is stressful) and lacks the nutrition we need. We need to get fiber, vitamins and minerals, protein, good fats, etc.
營養：雖然我們喜歡吃垃圾食品，但是卻導致肥胖，並且缺少我們所需要的營養。我們需要纖維，維生素。礦物質，蛋白質和優質脂肪等等。

Processed food. No fiber, low in nutrition, high in calories. Try to get stuff in its natural state, without all the gravies and sauces and cheeses on top.
加工食品。缺少纖維素，營養物質含量低，高熱量。如果想要從中得到營養，不要在上面塗肉汁，果醬和奶酪。

Fast food. This stuff never comes to any good. Unless maybe you get a good salad, but even then.
快餐。除了一點沙拉，這種東西對人體不會帶來任何好處，即使是能吃到一點沙拉，也好不到哪裏去。

Fried food. High in saturated fat and calories. Look for baked or stir fried or even raw (as in fruits and veggies, not meat).
油炸食品。同樣高熱量和脂肪。嘗試烤或者炒，甚至生吃。（比如水果和蔬菜，不要生吃肉）

Breakfast: Whole-grain cereals (no processed or sugary cereals), fresh homemade bran muffins (use whole-grain flour), homemade granola, fresh fruits, whole-grain toast with almond butter, scrambled tofu (with onions and spices — yum).
早飯：全穀類食品（非加工不含糖），制新鮮麩皮鬆餅（用全谷麪粉），自制燕麥，新鮮水果，塗有杏仁黃油的全麥麪包，洋蔥拌豆腐。

Lunch: Sandwiches such as turkey or avocado with tomatoes and sprouts on whole wheat bread; pita filled with hummus and tomatoes and sprouts and lettuce; leftover soup or chili.
午飯：夾有火雞三明治，夾有番茄和芽菜的全麥麪包，包有豆芽、番茄、萵苣、豆沙等的皮塔，素菜湯。

Dinner: Hearty soup (my recipe); homemade vegetarian chili (my recipe) — make a big pot of the easy-to-make chili or soup and it can last for days; hearty salad with nuts and spinach and avocados and lettuce and carrots and a light dressing; steamed veggies with seasoned brown rice (use sesame seeds and tamari and pepper); stir-fry tofu and veggies; veggie burgers with homemade baked fries (slice up potato, drizzle a little olive oil, salt and pepper); butternut squash with couscous and chutney.
晚餐：豐盛的湯（我的食譜）；自制素食辣椒（我的食譜）——用一個大的罐子來製作辣椒或盛湯，可以保持幾天；豐盛的沙拉可以放堅果和鱷梨，菠菜，萵苣，胡蘿蔔和輕微的調味劑；糙米蒸飯（可以放芝麻，胡椒粉）；炒豆腐和蔬菜；自制蔬菜夾餅（土豆切片，放一些橄欖油，鹽和胡椒粉）；麥粉和辣椒醬做的南瓜餅。

Snacks: Fruits, cut-up veggies, nuts, blue corn chips with Newman’s salsa.
小吃：水果，切好的蔬菜，堅果，帶有紐曼沙拉的藍色玉米芯。

Treats: Every now and then you need to treat yourself. If you’ve been good, splurge on some crazy fattening dessert. Or treat yourself with little things like a little bit of dark chocolate or berries. Yum.
點心：你需要是不是款待一下自己。如果你一直很好，可以來一點瘋狂美味的甜點，或者給自己一小塊黑巧克力或漿果。